12 Week Build-up to 100 miles in Mountains

This plan is designed to help a cyclist build up to being able to ride for 100 miles in mountainous terrain. All the athlete needs is a stopwatch and Microsoft Word to read the workout descriptions. The workouts are described by perceived exertion, heart rate, and power. The athlete needs to have time to ride 4 times a week for up to 2 hours on weekday workouts and for up to 5 hours on weekends. Before starting this plan the athlete should be able to ride comfortably for 2 hours. The athlete should consult with their doctor and be sure they are healthy enough to exercise at a high intensity before beginning this plan.